Sunday, November 30, 2014

10 --> 1

shoulder to overhead 105/75
kb swings 70/53
20 double unders every round

Thursday, November 27, 2014

Wednesday, November 26, 2014

T-- thrusters 95/65 x 5
H-- hand release push ups x 10
A-- abmat sit ups x 15
N-- ninety second plank
K-- knees to elbows x 5
S-- shoulder to overhead 95/65 x 10
G-- goblet squats 53/35 x 15
I-- inverted push ups (handstand push ups) x 5
V-- v-up x10
I-- incline push ups x15
N-- ninety m run x 4.44
G-- ground to shoulder (power clean) 95/65 x t

Tuesday, November 25, 2014

10 hang cleans 115/75
8 Burpee box jumps
6 toes to bar
4 hand stand push-ups
20 double unders

4 rounds for time

Then

1 minute chin over the bar hold


Monday, November 24, 2014

8 CTB pullups
10 goblet squats 70/53
12 walking lunges with kb
14 wall balls

5 rounds

Sunday, November 23, 2014

15 deadlifts 135/95
10 power snatches 135/95
5 overhead squats135/95

3 rounds for time
Thanksgiving Week Hours

We will be open regular hours this week with the exception of Thursday--closed for Thanksgiving! No kids classes this week!
5-6am M T W F
8-10am M W F
5-7pm M T W F

Thanks!!


Friday, November 21, 2014

We are doing a workout at 10:00 tomorrow if anyone is interested.

20 back squats 95/65
20 ttb
16 bs
16 ttb
12 bs
12 ttb
8 bs
8 ttb
4 bs
4 ttb
Run 400 meters
4 burpees
4 front rack lunges 95/65
8 burpees
8 front rack lunges
12 burpees
12 front rack lunges
16 burpees
16 front rack lunges
20 burpees
20 front rack lunges

Thursday, November 20, 2014

Partner WOD

Partner one holds 225/185 off the ground (think deadlift)
While partner two does 50 double unders
Then partners alternate snatches 95/65, each partner completing 10
Then partner two holds 225/185 off the ground
while partner one does 50 double unders
Then partners alternate snatches 95/65, Each partner completing 10

All this for time

Wednesday, November 19, 2014

6 CTB pullups
8 Russian kb swings 70/53
10 box jump overs

6 rounds for time

Then

100 double unders for time

Tuesday, November 18, 2014

12.1

AMRAP 7 min.

burpees

*if you are new to this, try to break 60
*if you have done this for a minute, try to break 100
*if you are a firebreather, try to break 130


Monday, November 17, 2014

As Many Rounds And Reps As Possible in 10 Minutes

5 shoulder to overhead 115/75
10 deadlifts 115/75
15 box jumps 24/20

Sunday, November 16, 2014


Back squats
4 sets of 2-3 reps
pr!

then

30 pull ups
21 squat cleans 95/65
30 hr push ups
15 squat cleans 115/75
30 toes to bar
9 squat cleans 135/95

one round for time
*use one bar, add weight as you progress

Thursday, November 13, 2014

100 double unders
50 wall balls
25 dead lifts 185/135

2 rounds

Wednesday, November 12, 2014

15 minutes to work up to a one rep max power clean

then....

3 minute AMRAP sit ups
*rest 60 seconds
3 minute AMRAP thrusters 95/65
*rest 60 seconds
500 meter row for time

Tuesday, November 11, 2014

Every Minute on the Minute
21 minutes
1st minute=7 pull ups
2nd minute=14 front rack reverse lunges 95/65
3rd minute= 10 burpess+10 double unders
(so on for a total of 7 rounds of this series)
*if you don't finish a set, start at the top of the minute with the next movement
Sorry about the viewing issues on today's post--I think I have it fixed.

Happy wodding!
1 rope climb
then
3 rounds
9 power cleans 135/95
9 box jumps 30/24
12 minute time cap

then

1 rope climb
then
3 rounds
9 shoulder to overhead
9 pull ups
12 minute time cap

Sunday, November 9, 2014

Thursday, November 6, 2014

6 dead lift 225/185
8 ring dips
10 burpees onto a 45 lb plate

7 rounds

Wednesday, November 5, 2014

Tuesday, November 4, 2014

EMOM for as long as possible

EMOM

Minute 0-5

3 thruster 95/65
3 wall balls 20/15

Minute 6-10

6 thrusters 95/65
6 wall balls 20/15

Then every two minutes:

Minute 11-13-15

9 thrusters 115/85
9 wall balls 20/15 to 11 foot mark

Minute 17-19-21

12 thrusters 115/85
12 wall balls 20/15 to 11 foot mark

This workout continues until you don't finish a round in the required time. Your score is the total number of reps completed.

Monday, November 3, 2014

Okay guys, I'm going to take a chance on the afternoon group being able to run.  So, here's the workout.  If it's too cold in the morning to run, row 400 meters instead.


Run 400 meters
3 Squat cleans  135/95

Then: 2 rounds of Cindy

5 pullups
10 pushups
15 airsquats

Do the whole thing 4 rounds for time.

There is a 22 minute time cap on this workout.

Sunday, November 2, 2014

10 HR Pushups
20 KB Swings 53/35
25 Ab Mat situps

5 rounds for time

Then:

4 x Bent over barbell rows - sets of 3 HEAVY
4 x Weighted Ring Dips - sets of 3-5